Chicken-and-Rajas Enchiladas

Health score
23%
Chicken-and-Rajas Enchiladas
45 min.
4
460kcal

Suggestions


Indulge in the vibrant flavors of our Chicken-and-Rajas Enchiladas, a delightful dish that brings the essence of Mexican cuisine right to your table. Perfect for lunch or dinner, these enchiladas are not only delicious but also a healthier option, with each serving clocking in at just 460 calories. The combination of tender chicken, smoky poblano chiles, and creamy refried white beans wrapped in soft, fat-free flour tortillas creates a satisfying meal that will please both your palate and your waistline.

What sets this recipe apart is the charred poblano chiles, which add a depth of flavor that elevates the dish to new heights. The sautéed onions and tomatoes meld beautifully with the chicken, creating a savory filling that is both hearty and wholesome. Topped with melted fontina or Monterey Jack cheese, these enchiladas are a comforting treat that will have your family asking for seconds.

Whether you're hosting a dinner party or simply looking for a quick weeknight meal, these Chicken-and-Rajas Enchiladas are sure to impress. With a preparation time of just 45 minutes, you can enjoy a restaurant-quality dish in the comfort of your own home. So gather your ingredients and get ready to savor the rich, bold flavors of this Mexican classic!

Ingredients

  • 10-inch flour tortilla fat-free ()
  • ounces monterrey jack cheese shredded
  • 0.8 cup onion thinly sliced
  • 0.3 teaspoon pepper freshly ground
  • large poblano pepper 
  • cup refried beans white
  • ounce chicken breast cut into 1/4-inch strips
  • cup tomatoes chopped

Equipment

  • frying pan
  • baking sheet
  • aluminum foil
  • broiler
  • ziploc bags

Directions

  1. Preheat broiler.
  2. Cut poblanos in half lengthwise, and discard seeds and membranes.
  3. Place poblano halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil for 10 minutes or until blackened.
  4. Place in a zip-top plastic bag, and seal.
  5. Let stand 10 minutes. Peel chiles and cut into 1/4-inch strips.
  6. Place a medium nonstick skillet coated with cooking spray over medium-high heat until hot.
  7. Add chicken, tomato, and onion; saut 5 minutes or until chicken is done. Stir in pepper.
  8. Warm tortillas according to package directions.
  9. Spread about 1/4 cup Refried White Beans down center of each tortilla. Divide the chicken mixture, chiles, and cheese evenly among the tortillas, and roll up.
  10. Garnish enchiladas with cilantro sprigs, if desired.

Nutrition Facts

Calories460kcal
Protein25.14%
Fat31.44%
Carbs43.42%

Properties

Glycemic Index
51.75
Glycemic Load
13.78
Inflammation Score
-8
Nutrition Score
24.851739064507%

Flavonoids

Naringenin
0.25mg
Luteolin
3.87mg
Isorhamnetin
1.5mg
Kaempferol
0.28mg
Myricetin
0.06mg
Quercetin
8.12mg

Nutrients percent of daily need

Calories:460.2kcal
23.01%
Fat:15.9g
24.46%
Saturated Fat:7.85g
49.08%
Carbohydrates:49.41g
16.47%
Net Carbohydrates:42.05g
15.29%
Sugar:8.46g
9.4%
Cholesterol:61.52mg
20.51%
Sodium:1101.62mg
47.9%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:28.6g
57.2%
Vitamin C:73.93mg
89.61%
Selenium:38.02µg
54.32%
Vitamin B3:9.69mg
48.43%
Phosphorus:423.38mg
42.34%
Vitamin B6:0.74mg
36.91%
Calcium:355.7mg
35.57%
Vitamin B1:0.47mg
31.14%
Fiber:7.35g
29.41%
Manganese:0.55mg
27.73%
Vitamin B2:0.4mg
23.71%
Folate:92.68µg
23.17%
Iron:3.95mg
21.94%
Vitamin A:899.79IU
18%
Potassium:597.49mg
17.07%
Vitamin K:15.2µg
14.47%
Magnesium:53.31mg
13.33%
Zinc:1.77mg
11.82%
Vitamin B5:1.14mg
11.35%
Copper:0.19mg
9.33%
Vitamin B12:0.35µg
5.81%
Vitamin E:0.69mg
4.62%
Vitamin D:0.23µg
1.51%
Source:My Recipes